Metabolism transforms the food you eat into various types of calories that maintain life functions and constantly metabolize in your cells. Metabolic reactions control everything in your body: your heart rate, your blood circulation, your food consumption. The heat produced by metabolism is converted into fat in the abdomen, thighs or any part of the body. When food is scarce, in order to adapt to hunger, our body's metabolism learns to economize and store extra calories, and convert them into fat.
Two people eat the same amount of calories. The so-called fast metabolizer will make good use of the calories, while the metabolism of others will burn calories slowly and store more fat. The so-called slow metabolism is not slow, but you and others use different calories. We can blame genetic injustice. Mutations in the gene cause overweight people to feel hungrier and burn calories more slowly than their slimmer siblings. Early eating habits are also important. But whether it's too fast or too slow, your metabolism may be the best for you.
Many women metabolize slower than men, but not all. Women have 8% - 10% more fat than men, and the metabolism rate of fat is lower than that of muscle, which leads to the slow metabolism of women. However, the metabolism rate of a muscular woman is the same as that of a muscular man. Although people often think that metabolism is an overall process, in fact, metabolism has three different processes, which are "static metabolism", "active metabolism" and "dietary heat production". Among them, resting metabolism can not be changed, active metabolism and dietary thermogenesis can be changed. The rate of active metabolism is usually determined by the amount of exercise. Dietary heat production is the calories burned when you absorb and digest food.
Seven steps to improve metabolism:
1. Don't practice in the morning and get up late
In the early morning, resting metabolism will be at its lowest level. So, if you want to lose weight, morning exercise is not a good way. Lack of sleep can affect hormone balance, stress index, appetite, etc., and bring negative effects to the body. Your metabolism during sleep at night is the sum of most of your metabolism during the day.
2. Divide the exercise into several segments
Long and intense exercise will lead to unconsciously eating more or exercising less in the following time, so as to make up for the energy lost by burning a lot of calories. Want to lose weight? Then divide the exercise into several small parts, increase the number of exercises. In this way, it can enhance the active metabolism without suddenly increasing appetite. Or you can maximize the calories you burn.
3. Fried food and sweets can play together
If you eat too much high carbohydrate or high calorie food for a long time, your metabolism system will automatically convert the excess energy into fat. Once the storage mode is at a high level, the body begins to enter the state of enzyme inhibition. Normally, fat and carbohydrates are converted into energy, but enzymes inhibit this process. In contrast, enzymes convert more energy into fat and store it.
4. Don't overeat
Eat more at the buffet? Then you're going to change your daily routine. A 2013 study from Bath University in the UK showed that when you eat 75% more food one day than usual, you need to run 45 minutes more to keep your blood sugar stable.
5. No more or less meat
Compared with other types of calories, digesting protein requires more energy to better promote metabolism. But Robert thinks it's a compromise: almost every meal consumes fat, carbohydrates and lean protein. The metabolism of each nutrient in human body will be slightly different. When you take three nutrients at the same time, your metabolism will choose the optimal way to deal with it.
6. Good news! Don't forget to eat snacks
Snacks are not the culprit for making you fat, but eating them incorrectly. Instead, say "no" to the long wait between meals. All of this will trigger a metabolic instinct to protect you from obvious hunger. Eating less and eating more can do the same.
7. Break up with soda
If you drink soda every day at every meal, you're 65% more likely to be overweight in the next 10 years. One possible reason: according to the latest research on artificial sweeteners, drinking soda every day will reduce the body's ability to process sugar, which in turn will reduce the rate of metabolism.